Seated Dumbbell Shoulder Press

Beginner Level of Difficulty

The seated dumbbell shoulder press is a beginner upper body exercise. This exercise is a great way to increase lean muscle mass and build overall strength in the shoulders.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

seated dumbbell shoulder press - step 1

Step 1

Starting from a seated position, holding the dumbbells up at 90 degrees just above your shoulders.

seated dumbbell shoulder press - step 2

Step 2

Press both dumbbells up above your head while fully extending your arms at the top of the motion.

seated dumbbell shoulder press - step 3

Step 3

Return the dumbbells to the starting position just above your shoulders and repeat for the recommended number of repetitions.